BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON/:30 OFF) Minute 1: Single Arm DB Thruster (R) Minute 2: Calorie Bike Minute 3: Single Arm DB Thruster (L) Minute 4: Alternating Jumping Lunges Minute 5: Rest *Score is total reps PERFORMANCE Overhead Squat 5 Overhead Squat @ 5.5/10 RPE 5 Overhead Squat @ 5.5/10 RPE 5 Overhead Squat @ 6/10 RPE 5 Overhead Squat @ 6/10 RPE 5 Overhead Squat @ 6/10 RPE Metcon (4 Rounds for time) 4 Sets 21/16 Calorie Row 15 Wall Balls (20/14) 9 Box Jumps (30/24) Rest 2:00 between sets RX+ Wall Ball 30/20TARGET SCORE Target time: sub 2:30 Time cap: 3:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 35:00 AMRAP (FOR QUALITY) 20 Bench Press (Light-Moderate) 20 Ring Rows 20 Calorie Bike 20 Alternating Seated DB Curls (Moderate) 20 Seated DB French Press (Moderate) 20 Calorie Row 100′ KB Farmer Carry (Heavy) 20 V-Ups 20 Calorie Ski PERFORMANCE VESTED SUNDAY (Time) “ELMSY” For Time 400 meter Run* Then, 10 Rounds of: 10 Push-Ups 10 Kettlebell Swings (24/16 kg) 10 Box Jumps (24/20 in) Then, 400 meter Run* *Wear a Weight Vest on the Run (20/14 lb)The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTime Cap: 45:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 3 Rounds 16/12 Calorie Bike 8 DB S2OH 4 Renegade Row (R + L = 1 Rep) Rest 2:00 PERFORMANCE Split Jerk 3 Split Jerk @ 6.5/10 RPE 2 Split Jerk @ 7.5/10 RPE 1 Split Jerk @ 8.5/10 RPE 3 Split Jerk @ 7/10 RPE 2 Split Jerk @ 8/10 RPE 1 Split Jerk @ 9/10 RPE LEGENDS 23.2 (Time) For Time 9 burpee box jump over (24/20) 9 shoulder to overhead (135/95) 12 burpee box jump over (24/20) 12 shoulder to overhead (135/95) 15 burpee box jump over (24/20) 15 shoulder to overhead (135/95) RX 55-59 115/75 60+ 95/65Time Cap: 8:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS/PERFORMANCE Metcon (6 Rounds for time) 6 Sets 200m Run 100′ Walking Lunge 50m KB Front Rack Carry (2×50/2×35) Rest 1:30 RX+ 2×70/2×53TARGET SCORE Target time: Sub 3:00 Time cap: 3:30 Accessory *Optional (Checkmark) 3 Rounds 10 Banded Glute Bridges 10 Banded Hamstring Curls Rest 1:00 – 2:00 between setsRead more